I’m still new to this IF thing but finally starting to feel a little more settled into a routine of 19:5 - 20:4 depending on the day. My eating window is around 1-6 give or take. But I tend to workout around 10am, so near the end of my fast but still I go 2-4 hours after my workout before I eat. My workouts are usually some heavy kettlebell stuff and some bodyweight stuff. I don’t know enough about the science of all this. Is it Ok to lift and then not refuel for a couple hours still? I ‘could’ move my workouts to the afternoon, I just prefer 10am.
Mark Mattson in his book says that one of the major benefits of IF is when ketones are released after 11 to 12 hours into the fast. The ketones clear glucose from the liver. Exercising increases this especially near the end of the fasting window so it’s a good thing. He has some good interviews on YouTube too. Neuroscientist with decades of study on IF